9.5.13 Training Sessions (2)

Workout 1
Jog 400m
Then:
15m each:
Forward Lunge +
Reverse Lunge +
Forward Skip +
Backward Skip +
Lateral Shuffle Right +
Lateral Shuffle Left +
Broad Jump+
Reverse Bear Crawl
2 sets to warm-up, rest briefly between sets
Then:
1-Mile Run for time
5-minute rest
Then:
Work up on Front Squats
6-6
Then:
Front Squats
6-6-4-4-2-2
2 minute rest between sets
Then:
50x Double Unders OR 150x SUs + 
15x Burpees +
15x KB Hi-Pulls @ 50-60/30-40
5 rounds for time
Then:
Cool Down
 
Participants
1-Mile Run:
[gp_workout1]
 
Workout 2
2×10 Dislocates
3x15m Lunge + 15m Bear Crawl
2×10 Hamstring Dives
3×5 Strict Push-ups
Then:
Work up to 1RM Bench Press
6-6-5-3-1-1
Then:
Work up to Heavy Snatch-Grip DL
6-6-5
Then:
5×5 Snatch-Grip DL
Then:
Cool Down
 
Results
1RM Bench Press, 5×5 Snatch-Grip DL:
[gp_workout2]
 
 
Coach’s Comments
I’ll be working on an Intro video for the Body Comp Challenge tomorrow and early next week. It should be posted some time next week. 
 
Photos
There's simply no comfortable way to hold the Sandbag while you run.

There’s simply no comfortable way to hold the Sandbag while you run.


And if you think the sandbag is bad, the Kettlebell is worse.

And if you think the sandbag is bad, the Kettlebell is worse.


"Fear the Beard."

“Fear the Beard.”


Usually people finish there burpees with some lame-ass little jump and barely a clap at the top. Get the most out of the movement by extending the hips fully and finishing with an audible clap overhead. Well done Diane.

Usually people finish there burpees with some lame-ass little jump and barely a clap at the top. Get the most out of the movement by extending the hips fully, jumping high, and finishing with an audible clap overhead. Well done Diane.


Cliff on his way under the barbell.

Cliff on his way under the barbell.